A swimmer in training burns between up to 10 calories a minute. So a two-hour swim may require nearly 1,000 calories to use as fuel. So you need to pay close attention to your meals to maintain a properly balanced diet if you're a competitive swimmer.
Swimmer's diets require:
Carbohydrates,
Protein,
Fat,
Electrolytes,
Fluids.
Not only does a swimmer need to eat the right foods before competition, you need to eat right all year. Indulge in fast foods or sweets occasionally, but otherwise follow the rule of making 80 percent of the right food choices at least 80 percent of the time.
You should stay away from white pasta, rice, breads and bagels as much as you can, because of their big effect on blood sugar levels. Avoid high in fat beef and pork,hot dogs,chicken nuggets and most fast foods because of their high levels of saturated fats, which can slow down your performance.
All these things will help you in a race and keep your performance good.
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